Think you need to hit 10,000 steps every single day to stay healthy? Think again.
Groundbreaking new research shows that the number of steps needed to lower your risk of chronic disease and live longer is significantly lower than previously believed.
Significantly reduces the risk of dementia
Walking the right number of steps each day is linked to a 38 % lower risk of developing dementia.
Regular movement improves blood flow to the brain and helps protect against cognitive decline.
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Lowers chances of cardiovascular disease
This new daily step target can reduce your risk of heart disease by 25 %. That's a major win for your heart, with far less effort than most people think is required.
Helps prevent serious falls
Taking this amount of steps daily can decrease the risk of falling by 28 %. That’s especially important for older adults or people with balance issues.
Nearly cuts your risk of early death in half
The mortality rate for those who hit this step target is close to 50 % lower than those who only walk 2,000 steps a day. It’s a simple habit with life-saving potential.
Supports mental health and reduces depression
While the effect is smaller than for other conditions, walking this amount still helps lower the risk of depression.
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Physical activity boosts endorphins and improves overall mood.
Decreases the likelihood of developing type 2 diabetes
This step count helps regulate blood sugar levels and improves the body’s insulin sensitivity, making it a powerful tool in preventing type 2 diabetes.
Makes step goals more achievable
For many, the infamous 10,000-step target feels overwhelming. The newly recommended number is much more realistic and still delivers strong health benefits.
Extra steps offer only minor additional benefits
While walking more than this number can further reduce risks for a few conditions, like cancer mortality and depressive symptoms, most health gains peak at the new lower number.
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It works for people of all ages and health levels
The research includes data from young adults, seniors, and those with chronic illnesses.
No matter your starting point, this daily step count can make a real difference.
You can start today – no need to wait
Researchers stress that the evidence is already strong enough to take action. You don’t need to wait for more studies. Just lace up and move.
How many steps do you actually need?
You only need 7,000 steps a day to unlock all of these benefits. That’s far fewer than the old 10,000-step rule – and a much more attainable target for most people.
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This article is based on information from National Geographic.
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